Before During after work out

[Call_Me_Daddy]

you shouldn't avoid blinkwatt's advice because he's skinny. you should avoid his advice because its lousy.

Exactly. Head on over to Iron Addicts for all you twerps who want to get big. SoSymp is not the place for this.

 

[John_Galt]

The range we are in 9-10% is nothing to be dancing around to,anyone can reach it easily. Granted it's o.k. but to have even less fat would be awesome! This is the exact reason why I'm overweight for the class I would be in amatuer shows.

I don't dance about my bf% lol. I don't stay at low bf% to impress you lol. The point is, 10% of my weight is fat. And it's going to remain at 10% so I can keep my muscle growth at it's best, and I'll cut so I'll be good by summer.

*starts dancing around blink the noob*

 

[blinkwatt]

@ the Original Poster,

Takes whoever advice you may and report back to us a review if you could.

 

[shagnscoob]

Look at Dave Tate's food log, then come back and tell us you eat alot.

Dave tate can be found at EliteFS.

I looked around but couldn't find his food log, only his workouts... link?

 

[Call_Me_Daddy]

I looked around but couldn't find his food log, only his workouts... link?

http://www.johnberardi.com/articles/nutrition/dave_tate_2.htm

 

[Modro]

OK this is what i ate yesterday:

6-8 grapes Big glass of orange + vitamin pill at 6am

A Cheese and Tomato sandwich at 10am

Turkey Lettuce and Tomato and Bacon Baguette 12:20pm + Glass of water

Scrambled egg with milk and a kitkat bar - 4pm

Meatballs and Pasta with buttered Roll and glass of milk at 6pm

Had a bag of sweet and another glass of juice in the evening.

My work out was 4:20 - 5:05 which i had water with me

 

[Call_Me_Daddy]

Modro, crossfit is for you.

Crossfit.com

Have fun with your anorexia over there.


Don't forget the Snickers and Smarties. Plenty of protein in there for you.

 

[simon]

You think that's eating a lot? All I see is refined carbs and very little protein.

 

[Modro]

tht was a light day, i had like 2 minutes to get breakfast as i was late for work. The whole point of this thread was to improve what i was eating, Im not looking to gain 50lbs of muscle.... but eat constantly through the day, and get a bit of muscle mass. geez I only started a week ago... and by eating alot i mean how often not weight wise

Today:

1 litre of apple juice
Vitamin pill
Bacon Baguette
Ham and cheese Panini
6 weetabix
Lasagne with pasta and peas
4 glasses of semi skimmed milk
1.5 litres of water

How much more should i be eating? and what are better sources of protien, i dont like Tuna or Nuts

 

[simon]

You should be eating a minimum of 240g protein/day, that's 1.5g/lb of your bodyweight, but 320g would be optimal. Depending on your body type, you can fiddle with the rest of your diet. Preferably cut out all those refined carbs, (breads, pasta, cereal, fruit juices, candy) and the milk.

Good sources of protein:

meat (chicken, turkey, beef, some lamb)
eggs
some dairy if you tolerate it

Fish would be a great source of protein if it wasn't so contaminated.

Eat lots of fibrous vegetables and some whole fruits, (more veggies than fruit).

You can use one of the many nutritional calculator thingies online to calculate how much protein, calories etc. you're getting a day.

Basic supplements you should always take and when on a budget:

decent multivitamin
fish/cod liver oil
green/white tea (not really a supplement unless you use the extract)

I'd also add extra vitamin C, zinc and magnesium, which are all cheap.

Post workout you need fast digesting protein (whey) and carbs (maltodextrin, dextrose) like shaun said on the first page.

Oh and post up your workout routine.

 

[John_Galt]

You should be eating a minimum of 240g protein/day, that's 1.5g/lb of your bodyweight, but 320g would be optimal.

Not all at once ofcourse lol.

@original poster

You should be eating every 2-3hrs, which works out to 6-8 meals a day.

So let's say you're having 6 meals, you should have about 40g of protein for each of these meals. Your carbs should change throughout the day, and the carbs should be the highest(fat lowest) before and after your workout. Keep you fat(unsaturated fat) high before bed.
Pretty simple. Muscle builds over time, so you take in 40g every 2-3hrs, so your muscles are always getting fed.

 

[Call_Me_Daddy]

i dont like Tuna or Nuts

Eggs, cheese, chicken, beef, pork...etc.

 

[shaunuk]

Fish (cod, haddock etc), whey powder, egg white protein powder, cottage cheese, blah blah blah The ones listed so far by the lads above are all you really need. At least 1.5g/lb of bodyweight each day, but preferably up to 2g/lb (and even slightly higher if you can).

It's not as hard as it seems once you get into the swing of it.

-shaun